Published 6:30 am, Thursday, January 5, 2006

The series has become an integral part of the training regimen for MS 150 participants and offers cyclists the opportunity to hit the road every weekend between Jan. 29 and April 9.

Included in this year's series are several of the traditional wintertime rides such as the Big Chill Bike Ride, the Wild, Wild West End Ride and the Bluebonnet Express. New additions to the lineup are the Great Escape, Brookwood Spirit Rally and Pedal Mania. In all, nearly 1,500 miles await cyclists who choose the longest distances in each event.

To receive the Recommended Ride stamp of approval from the MS 150, each event is thoroughly reviewed by the MS 150 staff to ensure that proper safety measures are in place and that support is provided at break points and on the roads with support and gear vehicles.

The final tour of the ride campaign is the Space Race, which will be held April 9 at Gulf Greyhound Park in La Marque. Five routes will be offered, ranging from an ideal last long ride before the MS 150 — 100 miles — to a more manageable 20 miles for youngsters or beginner cyclists.

A complete list of 2006 series rides is available on the MS 150 Web site at www.ms150.org. The main event, the 22nd annual MS 150, is set for April 22-23.

Winter warmups

While the Recommended Ride Series is a great way to get ready for the spring season, it's also a good idea to spend time getting fit off the bike.

The key areas for cyclists to work are the knees, abdomen and back.

Ensuring the knees are ready for long hours in the saddle starts by building strong quadriceps, which help protect the knee joint. Hitting the gym three times a week for three to four 10-set reps of seated leg lifts with moderate weight
is an effective way to develop strong quads. The same benefit can be achieved at home by using ankle weights to do the leg lifts.

Strengthen the lower back by using the scorpion kick. Lie face down with your arms spread like wings away from your body and with your palms to the floor. Lift your right leg off the ground about a foot and cross it over your left leg to touch the floor; then return to the starting position. Do a set of 10 to start and switch legs for another 10.

Bicycle kicks are a good way to work the abs. Lie with your back on the floor and your hands clasped behind your head. Bend your knees and bring the legs up to the chest. Crank your legs up and down similar to how you pedal your bike. Rotate your torso to
have the right elbow move toward the left knee and vice versa.

Begin with a set of 25 and add 10 more each day until you reach 100. This is a good year-round exercise to maintain tight abs.

Cyclocross title tilt

The state's best cyclocross racers will be in Houston on Saturday for the Texas Cyclocross Championships.

The race, which features 10 divisions for racers of all levels, is being hosted by the Gulf Coast Cycling Association and sponsored by Bikesport. Juniors get the racing started at 9 a.m. Elite women pedal at 12:50 p.m., while the top men go at 1:45 p.m.

While those three races are sure to produce plenty of highlights, the most memorable race of the day will take place at 10:35 a.m.

The Pee Wees — kids 10 and younger — take to the course for 15 minutes of racing that should be just priceless.

T.C. Jester Park in northwest Houston is the site. Admission is on the house.